Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Power Snatch (5-5-5-5
Tng Power Snatch)
(Score is Weight)
GOAL: RPE 7 | We want to see full touch and go here. You are allowed to pause overhead or at the hips but we should be able to go to the ground and quick tap to immediately overhead. Start lighter and more conservative on the first set. Think of it as a warm-up to get a feel for the grip and getting the heart rate up. Aim for a weight you know you will be able to perform in true Touch and Go fashion. This is an RPE 7 so we are not going to 5RM or to failure.
COMPETE | PART 2
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
12 Alt. DB Snatch (50/35)
30′ Walking Lunges*
3 Wall Walks
*Must Perform 15′ Increments
(Score is Rounds + Reps)
GOAL: METCON | RPE 8 | Fast but consistent. Everything should be unbroken and nonstop. If we can do that consistently, that should put us in an RPE 8 pace. Focus on chasing that quick transition between movements as we get through the first 6 minutes. After if you still feel like you have a second gear then turn it on and send it to wrap up the week!